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Workouthard middle distance
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:6700
Authorgelly butter
Submitted By:lily
Email: logistic.slopse.HWC
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 5*200
fly,back,breast,free,IM
20 seconds rest
Main Set 15*200
1,4,7,10,13 IM 70%
2,5,8,11,14 free 75%
3,6,9,12,15 free 80%
3:20 for IM
3:10 for 1st free
3:00 for 2nd free
Drill Set 600 drill free stile none
Main Set 12*100
1,4,7,10 IM 70%
2,5,8,11 free 75%
3,6,9,12 free 85%
1:45 for IM
1:40 for 1st free
1:35 for snd free
Drill Set 4*100 drill free stile every 1:50
Warm-Down 1000 with fins technique and turns

Total = 6700 SC Meters
10000000498

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